The foam roller is a stretching product that can easily relieve muscle stiffness and tension. It is also an item that can be expected to improve flexibility, relieve fatigue, and tone the body. In this issue, we focus on the “foam roller” and introduce its usage and recommended products!
In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.
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What is a foam roller?
A foam roller is an item used to peel off myofascia. Also called myofascial release rollers, they are useful for restoring distorted fascia to normal, improving muscle stiffness and flexibility, and recovering from and preventing physical problems caused by poor blood circulation. They are basically tubular in design, and many have cushions with uneven surfaces attached around them. Originally introduced in the 1980s and 1990s, they were popular as goods used by athletes, but nowadays many non-athletes are using them because of their effectiveness.
What is myofascial release?
Myofascial release refers to returning the fascia to its normal state. There are several ways to perform myofascial release, including stretching, massage, and saline injections, but the most common method is self-stretching using a foam roller or other equipment. While basic stretching involves stretching in only one direction, myofascial release involves stretching in multiple directions to improve the smooth movement of the original fascia. The effects of myofascial release are described in detail in the next section!
What is myofascial release? A professional lecture on how to do it for stiff shoulders, lower back pain, and swelling!
What is the difference between a foam roller and a stretch pole?
Like the foam roller, the stretch pole is known as a product that can condition the body. Although they tend to be confused because of their slightly similar shapes, foam rollers have uneven surfaces for pinpoint relaxation, while stretch poles have flat surfaces to gently loosen muscles. The foam rollers tend to be made of a harder material, so if you want to work directly on stiff muscles, the foam rollers are recommended. On the other hand, if you are looking for a relaxing effect or want to improve your posture, we recommend the stretch pole.
What are the benefits of foam rollers?
The biggest benefit of using a foam roller is the release of myofascia. Secondary effects of myofascial release include the improvement of stiff shoulders and neck,joint pain such as lower back pain and knee pain, increased flexibility, and increased range of motion of the muscles. Increased flexibility is easy to see immediately after use and warms up the muscles and joints, so it is recommended to use before exercise. The photo below shows personal trainer Yasuzan Matsuura demonstrating the softness of the body before and after using the foam roller. Although there is a slight difference, you should be able to see that the body is more relaxed after using the foam roller. This effect will not last long unless you continue to use it, but it is very useful when you want to temporarily increase your flexibility, such as before a sporting event, so why not try it?
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- Before
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- After
What are the disadvantages of using a foam roller?
The advantages of using a foam roller are great, but that doesn’t mean you should overdo it. Pressing too hard against the muscles can cause damage and inflammation, or in the worst case, internal bleeding due to frictional irritation to the skin. In the worst case, it may cause internal bleeding. For this reason, it is recommended to apply the pressure only as strongly as it “feels good,” and to use it for 45 to 60 seconds per area. In addition, stimulating the muscles with a foam roller before the muscle tissue has recovered may cause the fascia to stiffen, so if you are experiencing muscle pain, stop using the roller or apply it lightly only.
Using a foam roller is easy! Just put your body on it and roll it.
Using a foam roller is very easy. Simply place the foam roller under the part of the body you want to relax and put your body weight on it. Adjust the position of the roller so that it touches the part of the body where you feel particularly stiffness. It is also recommended to roll the roller at a slow pace or to rock the area from side to side in relation to the roller. Whatever you do, remember to breathe slowly.
When to use the foam roller?
Basically, it is recommended to use it before exercise. Similar to dynamic stretching, which warms the body, the foam roller awakens the muscles and prepares them for training. The use of the foam roller also improves flexibility, which is another reason why we recommend using it before exercise. Also, warming up the body after taking a bath is also a great way to increase the effects of myofascial release.
How to use the foam roller by part!
Here is a video showing how to use the foam roller. As mentioned above, there are no special tricks to make it work, so first-time users should feel free to try it. There are no special tricks to make it work, so first-time users should feel free to try it out. Also, overdoing it is not good, so be sure to apply the roller with just enough intensity to “feel good” for about 45 to 60 seconds per area.
How to use the foam roller ” back muscles
Sit with your knees up and place the foam roller behind your body on your side. Slowly place your back on the roller while holding it with your hand, then place your hand behind your head and roll the roller. If the pain doesn’t seem to be too bad, I recommend doing this with your hips up and your weight firmly on the roller. Move the roller in large movements from top to bottom, focusing on the shoulder blades, and then move the roller in smaller movements to loosen up any stiff areas.
How to use the foam roller ” lower back muscles
When applying a foam roller to the lower back, it is good to rock back and forth, but it is often necessary to support the head and the posture is often too tight. Therefore, after placing the foam roller on the lower back, it is recommended to move the lower back from side to side while tilting the knees as shown in the video. Also, change the position of the foam roller in detail, and look for areas of tension.
How to use the foam roller ” chest muscles
First, lie on your stomach and place the outside of one pectoral muscle on the foam roller. After applying pressure with your body weight, extend your arm straight and move your arm parallel to the floor with the palm of the hand on the roller facing down. The key is to move your arms as widely as possible. If your shoulders have become forward due to long hours at the desk, relaxing the pectoralis major muscle will likely improve the situation.
How to Use a Foam Roller ” Arm Muscles / Second Arms
The triceps muscles tend to get stiff unexpectedly due to desk work and other reasons. To relax them using a foam roller, place your arms on the roller with your arms outstretched and move them back and forth. The area near the sides of the arms tends to become especially stiff, so it is recommended to focus on this area. Stiffness in the triceps muscle can cause stiff shoulders and poor shoulder joint mobility, so it should be maintained on a regular basis.
How to use the foam roller ” buttocks muscles
When relaxing the buttocks, it is recommended to apply one side of the roller at a time and put your weight firmly on the roller, as pressure will be dispersed if you try to relax the entire buttocks. Place only one side of the buttocks on the foam roller, bend the knee of the side on which you place the roller lightly, and use the other leg and hand as support while moving back and forth to loosen the muscles. Also, since the muscles around the buttocks run in various directions, it is a good idea to approach them from all angles.
How to use the foam roller ” front thigh muscles
When using a foam roller for the front thighs, you can roll the front thighs on the foam roller, but it is easy to put weight on the roller and cause pain. Therefore, in the beginning, it is recommended to place the foam roller on the front thigh and roll it around. It is easy to adjust the force and the area to be rolled by hand.
How to use the foam roller ” calves
The calf is also called the “second heart,” and it is a muscle that is good at pumping blood back to the heart. Relaxing the calves has a positive effect on reducing swelling and promoting blood circulation, so they should definitely be relaxed. To relax the calves, place one calf on the foam roller at a time and roll back and forth with the toes stretched out. You can also place the calf on the roller and shake the ankle from side to side to loosen the calf more effectively.
Five recommendations for foam rollers! Pick up popular products from standard to the latest models!
Here is a carefully selected selection of foam roller recommendations. They all have a similar shape, but the surface design varies from product to product. Those with smooth surfaces have a large surface area that touches the body, giving the sensation of a massage using the entire palm of the hand, while the sharply uneven types are more stimulating and feel as if you are applying pressure to a single point with your fingers. If you choose a type with strong stimulation, you may damage your muscles, so choose a flat type as much as possible before you get used to it.
Foam roller recommendation 1: “TRIGGERPOINT Grid Foam Roller
When it comes to foam rollers, this is the one! This item is the “Grid Foam Roller. The surface has a three-pattern design, and the uneven parts are smooth to prevent over-stimulation. Another feature of this product is that it is made of a special material with a firm texture. Incidentally, the brand also offers a wide range of self-care goods, so those who want to release myofascial tension with something other than a foam roller should definitely check it out.
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Foam roller recommendation (2): “ELECOM ECLIAR SPORTS Foam Roller
ELECOM’s foam roller features a half-and-half design with an uneven surface and a flat surface. Its greatest feature is the guide rings on both ends, which allow it to rotate smoothly even when pressed against the floor. It also uses an extra-thick sponge, which moderately stimulates muscles and skin. This may not be enough for those who are used to it, but it is highly recommended for beginners.
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Foam Roller Recommendation 3: “GetFit Myofascial Roller
For those who find it difficult to put their shoulders and neck on a thick foam roller, we recommend this product. It comes in a set of two foam rollers of different sizes and surface designs, which can be used for different parts of the body. The material is somewhat hard and the uneven surfaces are firm, so the stimulation is quite strong, but it is suitable for those who want to relieve themselves with pinpoint accuracy. Another advantage is that they can be stacked for storage and do not take up much space.
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Foam roller recommendation 4: “ALINCO Release Roller
Generally, foam rollers are around 30 cm long, but if the area to be used is limited, sometimes not much length is needed. This product is compact, about half the length of such conventional products, and is suitable for pinpointing and loosening thin areas. It is small enough to fit a PET bottle, making it easy to carry around. People who frequently go on business trips or travel should also try using this product.
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Foam Roller Recommendation 5: “STEADY Electric Foam Roller
Among the many foam rollers available, the electric type is currently the talk of the town. They are equipped with a vibration function and are said to be able to reach deep into the muscles. In the past, an experiment was conducted comparing non-vibration type and vibration type, and it was found that the range of motion was improved after using the vibration type compared to the non-vibration type. The product we picked up here is one of the pioneers of such electric foam rollers. The price is higher than the non-vibration type, but if you want to experience the benefits of the vibration type, this is the one for you.
